*In memory of Navy Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

**This workout will be modified for all levels and abilities so anyone can participate in this day of remembrance.  Partner and Team style “Murph” will be some of the options.  If you can’t run, we will have other options for you as well!



First and foremost, the question of “who is “Murph’?” must be answered. Michael “Murph” Murphy, a SEAL, was a Lieutenant in the United States Navy who was tragically killed in the line of duty while in Asadabad, Afghanistan on June 28th, 2005. LT. (SEAL) Murphy knowingly risked his own life on multiple occasions to call for help and to potentially save the men on his team by providing cover fire for them as they tried to reach safety in the midst of heavy enemy fire. Although greatly outnumbered by Taliban fighters and against all odds, Michael Murphy’s heroism contributed to the survival of one of the four members on his team.  His self-sacrificing actions that day led to him being posthumously awarded the Congressional Medal of Honor.

Murph used to perform this workout when CrossFit HQ published it back in August of 2005. It was said to be his favorite WOD, and that he even nicknamed it “Body Armor.” In honor of LT. (SEAL) Michael “Murph” Murphy, and those heroes like him, we perform this workout to the best of our ability and reflect on our freedoms these heroes gave their lives to protect.